CrossFit MODIG

120519

CFM — Sat, 19 May 2012 19:39:41 +0000

“DT”
5 Rounds for time:
155(115) lb. Deadlift, 12 reps
155(115) lb. Hang clean, 9 reps
155(115) lb. Push jerk, 6 reps

*compare to 120107

120518

CFM — Fri, 18 May 2012 11:00:01 +0000

3 Rounds for max reps each round:
Ring row 60 seconds
60 seconds rest
Burpees 60 seconds
60 seconds rest
KB snatch 60 seconds
60 seconds rest

120517

CFM — Thu, 17 May 2012 14:33:12 +0000

8x250m Sprint
Work:Rest is 1:1

120516

CFM — Wed, 16 May 2012 11:21:07 +0000

3 Rounds for time:
10 Squat clean to thrusters
25 AbMat sit ups

120515

CFM — Tue, 15 May 2012 14:48:26 +0000

3 Rounds for time:
20 Pull ups
Run 200m
30 KB swings

120514

CFM — Mon, 14 May 2012 13:25:39 +0000

Back Squat x5
55,63,70,77,85%

Then

3 Rounds for time:
30 Wall balls
30 Double unders

* June 9th and 10th – Beaver Creek Resort – The Tough Mudder! *

CrossFit Modig — Mon, 14 May 2012 00:49:35 +0000

CrossFit Modig will represent at this year’s Tough Mudder competition in Beaver Creek. The competition will be fierce, but with CrossFit as the physical fitness foundation for our team, I’d say we’re a force to be reckoned with. We’ll post more details about the event and who from Modig is on the team as it gets closer, but mark it down on your calendars. Come support the Modig team!

CrossFitters Are Crazy!!

CrossFit Modig — Mon, 14 May 2012 00:43:42 +0000

Apparently the word on the street is that Crossfitters are crazy and you can get hurt doing Crossfit. The answer is maybe a little and there is risk in any endeavor. Let me explain a couple of things and hopefully I can help you to understand what Crossfit is about, not the stigma that seems to be attatched to it.

Crossfitters are not crazy. They are hard working, dedicated and like to live on the edge a little. They are everyday people. Mothers and kids, doctors and dentists, police officers and nurses. They are you and they are people that have realized what the “fitness” industry has evolved to and decided that they want something more. The watered down non-results driven industry breeds stagnation. Stagnation breeds disease. If you look around the “cardio” room, you see the same people reading the same magazines getting the same resuts. What we have learned and seen time and time again is that fitness is not a single exercise, it is not a magic little pill. It is not only cardio vascular health, it is strong muscles, it is speed, power, coordination, flexibility, balance, stamina, agility and accuracy. It is your body working as a whole. When you only work one of these you become very good at that one thing, leaving the rest to become less than adequate.

I spend hours on programming for my members, my athletes. I want to see them get stronger and healthier. We talk about diet and what is good for you, and what is bad. We lift weights but we are not body builders. Strong muscle burns fat and builds bone. We run, jump, play. We move as our bodies are intended to move. You will be strong, you will be lean, you will be healthy. If wanting that makes us crazy, I guess I’ll take it.

Yes, you can get hurt. We are made of soft tissue and bone and sometimes we get hurt. You can walk out your front door and trip on a crack in the sidewalk and get hurt. Life is full of danger if you are out living it. I am here to help teach you the skills to be more nimble on your feet and be able to better avoid the dangers of life. If you are home sitting on the sofa I suppose you are pretty safe though except for that heart attack creeping up on you.

We do our best to keep you safe. Everyone starts with basic training. You are taught the skills needed to become a Crossfitter. You are taught how to do it safely and effectively. I am not out to hurt anyone, quite the opposite. I am trying to help you to become the best you. Physically and mentally.

Life is hard. I give you the skills necessary to live life to it’s fullest. I don’t think that’s so crazy.

(Source: CrossFit Nation – Easton, Maryland)

120512

CFM — Sat, 12 May 2012 14:59:58 +0000

For time:
Run 800m
50 Box jumps
Run 400m
50 Back extensions
Run 200m
25 Box jumps

120511

CFM — Fri, 11 May 2012 11:06:21 +0000

5 Rounds for time:
5 Hang power snatch
10 Overhead squats
10 Bar facing burpees